Thursday 12.26.2024

**Holiday Week Schedule:
Thursday (12/26) - 9am, 10-12am Open Gym, 12pm Class
Friday (12/27) - Normal
Saturday - 9:30am Class only

“FITNESS”

A. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 — Goblet Cyclist Squats x 8-10 reps @ 30X0
Minute 2 — Supine Ring Row x 10-12 reps @ 2010
Minute 3 — Hollow Hold or Rock x 30 seconds

B. & C. Same as "Performance"

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Power Clean + Front Squat + Hang (Squat) Clean

Build in load over the 8 sets to today's heavy.

B. Two or Three sets of:
Single Arm Dumbbell Row x 6-8 reps/side @ 20X0
Rest 15-20 seconds
Band Pull Aparts 12-20 reps @ 10X0
Rest 60-90 seconds

C. Complete as many rounds and reps as possible in 9 minutes of:
9 Single Arm KB Front Racked Reverse Lunges Left Side
12 Plank Kettlebell Drag Throughs
9 Single Arm KB Front Racked Reverse Lunges Right Side
12 V-Ups or Tuck-Ups

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.